Delta CrossFit

today's WOD 04/29/16

pt.1

In 10 min work to a heavy single jerk

 

pt. 2

12 min amrap

7 push press 115/85

10 hand release push-ups

15 v-ups

 

Thursday 04/28/16

Today's W.O.D

10 Rounds:

15 Explosive Single Leg Step Up (right)
7 Burpee Box Jump overs 20/24
15 Explosive Single Leg Step Ups (Left)
200m Run

Today's WoD 04/27/16

 

pt.1

in 12 min work to a heavy single bench press

 

pt.2

fran

21-15-9

thrusters  95/65

pull-ups

 

today's WoD 04/26/16

 

teams of 2

100 power cleans 95/65

150 front rack reverse lunges

200 sit-up

300 double unders

 

transition movement 10 slam balls

Today's WoD 04/25/16

 

pt.1

5x7 pp @ 65 % of 1 rm

 

pt.2

12 min amrap

10 db/kb snatches 53/35

15 russian twists with kb/db

20 goblet squats

 

mom 5 burps

 

Today's WoD 04/22/16

 

Tabata:

8x max pull ups

8x max sit ups

8x max push ups

 

score of all 3 lowest round added together (lowest pull up 8,lowest pushup 14, lowest sit-up 17, total score=39)

 

 

 

Today's WoD 04/21/16

 

4 rounds

40 goblet lunges 53/35

800m run

20 burpee

200 m suitcase carry w/kb

Today's WoD 04/20/16

 

Morrison

50-40-30-20-10

wall balls 20/14

box jumps 24"

kettle bell swings @1.5 pood

 

Today's WoD 04/19/16

pt.1

5 min amrap

wall walks

 

pt.2

15 min amrap

5 deadlifts 225/155

10 burpees over barbell

15 t2b

 

 

Todays WOD 04/18/16

 

21-15-9-6-3

thrusters #95/65

pull-ups

200m run after every set

 

20 min time cap.

Todays WOD 04/15/16

pt.1

5x10 60% of 1 rm

 

pt.2

AMRAP 15 minutes

15 hang power cleans  95/65

15 push-ups

20 v-ups

30 double unders

 

 

 

today's WOD 04/14/16

 

1 mile run

rest 2 minutes

30 burpees afap

rest 1 min

1000m row

rest 1 min

30 burpees afap

rest 1 min

1 mile run

rest 2 min

1000m row

 

floater:

tabata airdyne

(Will be completed anytime during workout)

always awesome to see that we support each other til' the end!!

today's WOD 04/13/16

pt.1

5x10 strict pullups

pt.2

4 rounds

10 deadlifts 225/155

15 pull-ups

20 wall balls

30 sit-ups

Congratulations to Brittney Blanco for qualifying for the 2016 CrossFit Regionals!!! placed 18th over all in the Northern California region out of thousands of other women. The regionals will be held in San Diego and it sounds like this might be a road trip for several to go and support Britt! awesome work girl! 

Today's WOD 04/12/16

 

for 25 minutes

 

in teams of 3

20 russian swings ahap

box jumps

jumping ball slams

 

when ever the person working on kb swings completes their set of 20 you will transition. The coach will have 16 whistles that he can blow at any given time during the 25 minutes.  When the whistle blows everyone will do 5 burpees.

 

 

Today's WOD 04/11/16

 

pt.1

5x3 @ 75% back squat

 

pt.2

3 rounds

10 t2b

15 goblet squats 53/35

20 push press (same kb weight)

30 oh walking lunges (same kb weight)

400 m run